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Summer 24

by LSD
7 athletes joined
4.0
(1 rating)

Program Description

Este programa é um programa experimental de hipertrofia muscular, com especial foco em braços e ombros. Notas: 1-Este plano é feito para ser seguido Segunda, Terça, Quarta, Sexta, Sábado. O dia de descanso quinta é importante!! Mas em caso de ser impossível ir sexta ou sábado, é preferível ir quinta para se fazer o plano inteiro ou seja Fazer Plano todo > Descansar Quinta, mas idealmente descansa-se quinta. 2-Escolher peso que fique entre o Rep Range definido. Após atingir se o número maximo de Reps do Rep range, aumentar o peso no menor incremento possível. 3-Situações de falta de tempo, steps a seguir para economizar tempo (ir adicionando passos mediante a falta de tempo ou seja se a falta de tempo for pouca fazer so o primeiro step e se for mesmo muita todos os 3): 1° Não fazer Abs 2° Trocar exercícios de single arm pelo seu equivalente que seja feito com os dois braços 3° Passar os exercícios que tem 4 sets para só 3 sets 4° Se mesmo assim te falta tempo, porque e que foste treinar sem disponibilidade?

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2024 10:30
  • Last Edited
    Jun 18, 2025 09:53

Summary

Get ready to sculpt your physique with the Summer 24 program! Over the next 12 weeks, you'll engage in five days of targeted workouts designed to build strength and definition across your entire body. Each session incorporates a mix of dumbbell, barbell, and cable exercises, focusing on key muscle groups like arms, shoulders, and back. With a balanced approach to intensity and volume, you'll be challenged to push your limits and achieve your summer fitness goals. Embrace the journey and transform your body!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
T-Bar Row
3 Sets
6-10 Reps
-
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
T-Bar Row
3 Sets
6-10 Reps
-
6
Single Arm Iso Row
3 Sets
6-10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-